Wednesday, August 22
superset:
1a Straight Arm Pull Down (25) 4x15
1b Lat Pull Down Wide (70) 1x15, 2x20
2 Lat Pull Down v-grip (70) 2x12
superset:
3a Reverse BB Row (40) 1x15, 1x12, 2x10, 1x8
3b BB Curl (40) 1x10, 3x8, 1x6
superset:
4a TRX body weight preacher curl 2xfail
4b TRX body weight high rows 2xfail
couple good sessions in a row! Glad to have my swolemate back! 
Thursday, Aug 23
1 Incline DB Chest Press (50) 1x15, (60) 3x12
2 Guillotine Bench Press (40) 1x15, (50) 1x15, 2x12
superset:
3a Tricep Rope Pull Down w/3 sec hold (15) 4x10
3b Cable Fly (30) 1x15, 3x12
I meant to take a pic before I drank my shake. But, forgot.
An easy way to add some veggies to your day:
Buy riced cauliflower
steam / cook in microwave & let cool
portion into freezer bags and freeze
add one to your protein shake (for blenders. shaker method would be gross)
My shake was a scoop of protein, 100g cauliflower, banana, water, ice. You can’t even taste the cauliflower. And I’ve read that cooking and freezing cauliflower before consuming will cause less gas (if that’s an issue for you)
Friday, August 24
The plan for this morning was for me to leg press while hubby did some heavy squats (I’m not medically released to squat yet) But, I was having issues with my knee this morning. So, I bagged the planned leg press and worked it out with leg extensions.
1 Leg Ext singles (15) 1x15 (20) 1x15, 3x12
2 Leg Ext w/3 sec hold (55) 1x12, 2x10
superset:
3a Leg Curl (55) 3x12
3b Seated Leg Press machine (90) 1x20, (100) 2x20
I took some advice from T-Nation about buying some canned wild Salmon
(found here)
and made some easy patties for dinner last night. I just stirred together 1 can of salmon with some seasonings, 1 whole egg and some liquid whites and then a bit of bread crumbs.
They look like poo but were quite tasty. Not fishy at all.
Saturday, Aug 25
1 Seated Smith Machine Shoulder Press (20) 1x10, 3x8 drop on last to (bar) x8
2 Rear Delt Raise (20) 3x15
3 Single Incline Side Lateral (5) 2x12
4 Front Raise Plate (10) 1x22
5 Calf Press on leg press 1x12, 1x10, 2x8
Sunday, August 26
1 Lat Pull Down (85) 4x12
superset:
2a Wide Bent Over Row (curl bar, use plates for handles) (20) 1x20, 3x15
2b BB Curl (40) 1x10, 3x8
superset:
3a Cross Body Hammer Curl singles (15) 1x12, 1x10, alternating (15) 2x30
3b Straight Arm Pull Down (13.75) 1x10, 3x15
superset:
4a TRX Preacher Curl 1x8, 1x6
4b TRX High Row 1x8, 1x6
Monday, Aug 27
1 DB Incline Chest Press (60) 3x12, drop set: (60)1x10 > (40) 1x8 > (30) 1x10
2 Cable Fly (30) 1x15, (40) 2x12, drop set: (40) 1x10 > (30) 1x8 > (20) 1x12
3 Overhead Rope Tricep Ext slow negatives (15) 2x15, 2x12
4 Smith Machine Incline Push-ups 1x15, 1x12, 1x8, 1x15
Salmon Poke Bowl
I won these chocolate chip cookies. Shipped from Texas. HUGE cookies weighing in at 1/3lb each!
Lil Buff Protein chocolate muffins in the Air Fryer. Topped them protein icing from this article:
Loving these green beans made in the Air Fryer
Tuesday, August 28
1 Leg Extension w/3 sec hold (55) 1x12, 3x10
2 Reverse Single Lunge from deficit 1x6, 3x8
3 Seated Leg Curl w/3 sec hold (55) 4x12
4 Kickbacks 1x10, 3x12
Mini Kodiak Cake muffins
I forgot to bring my breakfast to work today. So, lunch for breakfast:
pulled pork, not-so-fried rice, air fryer green beans
Great workout, and panfins were delish! #lifeisgreatwithswolemate
What’s a panfin? Are you day drinking? 
Pancake /muffin duh 
Wednesday, Aug 29
1 Smith Machine Seated Shoulder Press no back rest
(20) 1x12, 1x10, 1x9, 1x8 drop set: (20) 1x8 > (bar) 1x12
2 DB Rear Delt Raise (30) 3x10, 1x8
3 DB Incline Side Lateral(10) 1x6, (5) 1x12
4 Plate Front Raise (25) 1x12
5 Horizontal Seated Calf Press w/3 sec hold on bottom (150) 4x8
Thursday, Aug 30
superset:
1a Lat Pull Down d-bar (85) 3x15, drop set: (85) 1x12 > (55) 1x20
1b Standing Cable Curl straight bar (20) 3x12, drop set: (20)1x10 > (15) 1x10
superset:
2a Low Cable Row singles (11.25) 1x15, (13.75) 1x12, 2x10
2b DB Hammer curl (30) 1x12, 3x10
superset:
3a Straight Arm Pull Down (13.75) 2x12, 2x10
3b DB Curl singles w/3 sec hold (15)3x10, 1x8
Friday, August 31
1 Bench Press (85) 4x10
2 Guillotine Bench Press (45) 1x8, 1x15, (65) 1x10
superset:
3a Cable Fly (40) 1x15, 2x12, 1x15
3b Reverse Tricep Push Down (20) 2x15 (25) 1x12, drop set: (25) 1x10 > (20) 1x6 > (15) 1x10
grilled burger on Suzie’s lentil thin cakes, grilled peppers, salad, pickle
Saturday, Sept. 1
circuit - 5 rounds
1a Farmer’s Walk plates (90)
1b Battle Ropes
superset:
2a Plate Shrug (50) 4x10
2b Plate Front Raise (25) 4x10
Sunday, Sept. 2
Jog / Walk for 15 minutes
Circuit - 3 rounds using boulders in a park
step-ups & incline push-ups
Jog / Walk for 10 minutes
Monday, Sept. 3
1 Military Press (40) 1x12
2 Scrape the Wall Shoulder Press (45) 4x8
Triset:
3a Arnold Press (30) 1x12, 3x10
3b Plate Front Raise (25) 1x12, 3x10
3c Plate Squeeze Press (5) 4x10
Tuesday, Sept. 4
superset:
1 Iso Lateral High Row (90) 3x15, rest / pause set x15 > x5 > x3
2 Smith Dead Start Row (20) 1x15, (30) 2x15, drop set: (30) 1x15 > (20) 1x10
superset:
3 Lat Pull Down D-bar (85)3x12, drop set: (85) 1x12 > (55) 1x10
4 Preacher Curl (35) 1x10, 1x8, 1x6, (25) 1x10
superset:
5 Low Cable Row Singles (13.75) 1x15, 1x12, 2x15
6 3-way bicep cable curl (cables behind, in front, beneath) (12.5) 3x10 each
Wednesday, Sept. 5
superset:
1 Smith RDL (20) 4x12
2 Face Pull (13.75) 4x15
superset:
3 Lat Pull Down Rope (40) 3x15
4 Step-Ups 3x20
circuit - 5 rounds
5 Battle Ropes 20 sec
6 Farmer’s Walk plates (70)
outside walk - 10 minutes
Sriracha Bacon Macaroni N’ Cheese (holy sh*t was this good. Hubby & I ordered it to share along with our entrees just because we were both intrigued by it. I would go back just to order this again)
Lil Buff Protein Blueberry Muffins in the Air Fryer
Labor Day Grub:
Beef Chuck Short Ribs - Hubby smoked & braised these. They were super tender and flavorful. The meat just shredded off like a pot roast.
Boneless/Skinless Chicken Breasts, Tortellini Caprese Salad & Superfood Salad
We killed those workouts and dinners 
Thursday, September 6
1 DB Incline Bench Press (60) 4x12
superset:
2 Tricep Rope Push Down (20) 1x15, 2x12, drop set (20) 1x10 > (15) 1x6 > (10) 1x110
3 Cable Fly (30) 3x15, drop set (30) 1x15 > (20) 1x10
4 DB Incline Close Grip Bench Press
Friday, Sept. 7
1 Leg Ext (55) 1x15, (60) 1x15, (65) 1x14, 1x12
2 Leg Press (90) 4x20
3 Smith RDL (bar) 1x15, (20) 3x15
Sunday, Sept. 9
circuit - 5 rounds
1a Row Machine 1min
1b Seated Chest Press (40) 2x30, (55) 3x30
circuit - 3 rounds
2a Farmer’s Walk w/plates (90)
2b Battle Ropes
3 Precor = 15 minutes
Tuesday, Sept. 11
superset:
1 Lat Pull Down d-bar (85) 1x15, (90) 2x12, drop set: (90) 1x12 > (60) 1x15
2 Rope Cable Curl (20) 4x15
superset:
3 Straight Arm Pull Down (25) 1x12, 2x15, drop set: (25) 1x12 > (20) 1x12 > (15) 1x12
4 DB Curl (30) 1x12, 2x15, 1x12 drop (20) 1x7, 1x6, 2x5 (rest/pause)
superset:
5 Chest Supported Machine Row (50) 1x12, 1x15, (70) 2x15
6 Lat Pull Down chin-up (70) 1x12, 3x15
Pan seared Wild Alaskan Cod & Air Fryer Green Beans
Grilled Grass-Fed Sirloin Steak & Air Fryer Green Beans
I’m a little late getting caught back up, but happy to see you’re back at it. Your food looks incredible as usual! Would you recommend an air fryer? I’ve been eyeing one up for awhile as another way to prepare potatoes. I do love my small kitchen appliances…
Yes! Totally recommend one. Great for veggies, potatoes, jicama fries, baking stuff… anything you want a little crispy. Can even cook meat / fish in it. Things cook fast so it’s a time saver too. Super easy to clean up if you line the bottom with foil. I love it for when it’s hot and you don’t want to heat up the oven.
I bought one and then returned it to get a bigger model. Since I cook for hubby & kids too, the small one wan’t enough to cook the quantity I needed. You can also buy a little rack that will allow you to cook more at once.
Thanks! =)
Wednesday, September 12
1 Seated Smith Machine Shoulder Press (20) 1x10, 1x12, 1x13, 1x12, 1x8
2 Circuit - 3 rounds, no rest
a Plate Shrug (50) 2x12, 1x10
b Plate Front Raise (25) 1x15, 2x12
c Plate Squeeze/Press (5) 3x10
superset:
3 Rear Cable Crossover (10) 2x15, 2x12
4 Seated Calf Press Machine (110) 1x12, (150) 3x12
5 Seated Lateral Raise Machine (10) 1x25, 1xFail
Breakfast yesterday = Chicken Apple Sausage, egg, asparagus
Post-workout today = Lil Buff Protein Chocolate Cake w/light whipped cream, strawberries & sprinkles
Lunch today = Pork shoulder, green beans, white rice & pico de gallo
Thursday, Sept. 13
1 Incline DB Chest Press (40) 1x20, (50) 3x20, drop set: (50)x20 > (40) x10 > (30) x12
2 Tricep Overhead Rope Extension (8.75) 2x15, 2x12
superset:
3a Cable Fly (12.5) 1x20, (17.5) 3x20
3b Assisted Dip Machine (70) 4x10
Saturday, September 15
1 Leg Press (90) 3x25, (180) 1x12, 1x15, 1x12
2 Leg Extension (55) 1x18, (65) 3x15 drop (30) 1x10
3 Farmer’s Walk w/plates (90) x5 - I estimated the lap was about 150 yds. Hubby walked it off and turns out it was only 60 yds. I was a little off.
Sunday, September 16
1 Smith Machine Seated Shoulder Press (bar) 3x20, (20) 1x9, 1x8
superset:
2a DB Upright Row (30) 1x20, 3x15
2b Battle Ropes - straight arm for shoulders (time = however long it took hubby to do his rows)
Monday, September 17
1 Lat Pull Down Wide Grip (60) 1x25, (70) 2x25, (85) 1x15, 1x12
superset:
2a BB Curl (20) 3x25, (40) 2x12
2b Bent BB Row wide/plate grip (20) 1x20, 2x25, (30) 2x10
3 Chest Supported Seated Row Machine (55) 1x25, (70) 2x25
Pan seared Wild Alaskan Cod, Green Beans, Cauliflower Gnocchi w/pesto
Lil Buff Protein Chocolate Cake (made in Air Fryer) drizzled with protein glaze (protein powder and non-fat greek yogurt), light whipped cream and sprinkles
Hubby brought these home for the family to taste. Fruit Loop mini donuts from Carl’s Jr. They smell and taste exactly like Fruit Loops.
Quick & Easy Salmon patties. Ground up some roasted chickpeas for breadcrumbs, canned Wild Alaskan Salmon, 2 egg whites, season to taste
Finally found a tasty way to drink Apple Cider Vinegar without added calories… 2 tbl ACV, a little water, 1/4 scoop BCAA’s (this Arctic Ice flavor is super good). The harsh vinegar is totally masked by the sweet BCAA’s.
Today’s lunch: green beans, white rice and pork tenderloin made in the Instant Pot
As a kid we had salmon patties with a sauce my mom made out of Campbell’s Cream of Celery soup. We just thinned it a little with water. It sounds gross, but it is really good - I still make it. Not sure if it fits your macros, but sure you could probably do something from scratch similar with a better nutritional profile.
Thanks! Doesn’t sound gross. Those cream of soups aren’t too bad actually because you don’t really need to use a huge amount of it. I’ll give that a try.
